These 5 nutrition mistakes might be holding you back.

1/. Calories Matter, But They’re Not the Whole Picture

Calories count, whether you track them or not. But it’s not just about counting. Strategies like intermittent fasting or calorie cycling can help manage weight, but here’s the key: You can't out-exercise a bad diet. 500 excess calories from salads or donuts will still lead to fat gain. Focus on quality, not just quantity.

2/. Be Skeptical of “Rich in Fiber” Claims

Not all carbs are created equal. Refined carbs like white bread break down quickly into sugar, spiking blood glucose and leading to overeating. Whole grains and vegetables digest slower, keeping you fuller longer. Forget the “high-fiber” protein bars—real food wins every time.

3/. Protein: How Much and When Matter

Protein helps with muscle repair and metabolism, but timing is crucial. Aim for 3–4 servings a day, spread across meals. If you’re plant-based, combine protein sources like rice and beans to ensure you’re getting all essential amino acids.

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4/. Fat is Not the Villain

Fats are essential for brain health and hormone production. Prioritize healthy fats from sources like olive oil and avocados. A little saturated fat won’t hurt, but avoid processed fats. Stick to whole food sources for long-term health.

5/. “No Added Sugar” Isn’t the Full Story

Sugar is sugar, whether it’s added or natural. Concentrated sources like fruit juices spike insulin levels quickly, while whole fruits provide fiber to slow absorption. Choose whole fruits over juices to keep blood sugar in check.

Bonus Tip: Water and Salt

Salt isn’t the enemy; imbalance is.

Make sure to hydrate properly, especially with higher salt intake. Drinking enough water helps your body regulate both sodium and glucose levels more effectively.

That’s it for today, until the next time!

P.S. When you are ready, there are 2 ways I can help:

1) For executives who want to work directly with me, we will fix your health markers, optimise your hormones, and improve your body composition Click here to apply and book a free introductory call with me

2) Take my free 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow and which food groups to avoid Access it here for free